Many of us recognize that protein is a key nutrient for health and fitness, but its importance goes beyond that. Eating sufficient protein can help support health goals for those seeking to lose weight without losing muscle mass.
Let's explore why protein is fundamental to building strength, supporting a healthy weight, and protecting the body as it ages—and how to ensure you're getting enough in your diet.
The Connection Between Protein, Strength, and Aging
Made form the essential building blocks of cells, protein plays an equally essential role in many aspects of women's health and body functions. The nutrient becomes even more of a player as women age and face changes in muscle mass, metabolism, and body composition.
That's because protein is SO important for preserving and building strength. As people get older, muscle mass naturally declines. Without enough protein,
women may struggle to maintain muscle strength and endurance, making them more susceptible to injury, fatigue, and weight gain.
That’s because strength isn’t just about how much weight you can lift—it’s also about protection against injuries, fractures, and declines in mobility as we age. Maintaining that protection requires both
consistent resistance training and adequate protein intake.
How Much Protein Do You Need?
The minimum daily recommended intake (for both men and women) is 0.36 grams of protein per pound of body weight. For example, someone who weighs 170 pounds needs at least 61.2 grams of protein daily. You can calculate yours with the following formula:
Recommended protein intake = 0.36 x [your body weight]
However, this is a minimum and may not be enough, especially for physically active individuals. To really support muscle maintenance or growth, women generally need more protein. Experts suggest aiming for closer to 0.7 to 1 gram per pound of body weight.
Common Barriers to Getting Enough Protein
Okay, so if we know why protein is so important and how much we need, why do so many women not get enough? Getting enough protein can be challenging due to several factors.
- Eating less food overall: As women age or try to eat fewer calories for weight loss, they often end up eating less food—and less protein—overall. Older adults and women looking to lose weight are especially prone to this.
- Choosing convenience foods: Balancing work, family, and other responsibilities can make it challenging to prepare protein-rich meals. Highly processed snacks and convenience foods—typically high in fat, high in calories, and low in protein—can become the go-to options, leading to gaps in protein intake.
- Issues with cravings: Cravings and emotional eating often have people choosing high-carb, high-fat comfort foods and passing up on protein-rich ones.
- Dietary restrictions: Many women avoid certain foods due to dietary restrictions or preferences (for example, eating plant-based or having lactose intolerance), which can limit some common protein sources like dairy, eggs, or lean meats.
Simple Ways to Increase Protein Intake
Incorporating more protein doesn't have to mean a diet overhaul. Here are a few practical tips for getting more protein without compromising your goals.
Begin at breakfast: Start the day right with some protein! Foods like Greek yogurt, eggs, and smoothies with protein powder can pack a significant amount of protein at the beginning of your day.
Opt for lean meats or plant-based alternatives: Low-fat poultry, fish, tofu, and tempeh are all excellent sources of lean protein to include in your lunch or dinner—no matter if you’re a carnivore, omnivore, or herbivore!
Consider premade protein: While not all processed foods are healthy, protein powders, shakes, and bars can make convenient supplements. Protein powders can be creatively used to make protein pancakes or buff up oatmeal and
chia seed puddings.
Don't Be Afraid to Get Professional with Your Protein Goals
Meeting daily protein needs may feel overwhelming! Working with
a registered dietitian (RD) or other nutrition professional can be invaluable for crafting a personalized plan that fits your lifestyle and preferences. They can help determine a realistic daily protein goal and provide tailored advice for incorporating protein sources that align with your preferences.
For women, protein is more than just a nutrient—it’s a key to lifelong health, vitality, and strength. Whether the goal is maintaining muscle, supporting a healthy weight, or staying strong into old age, protein is essential at every stage of a woman’s life
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